Bodybuilding Health – Exercises for Senior Citizens

For those approaching or past the age of 50, bodybuilding is still as feasible as when they were teenagers. It is still as important and still as beneficial. However, with increasing muscle wasting, body fat accumulation, wearing of the bone structure and other medical problems associated with advance in age, the bodybuilding programs for the senior citizens become even more important. There are some special features though.

Crafting the ideal bodybuilding program

With the special concerns highlighted above, the training program, the bodybuilding exercises, the intensity and frequency of training must be precisely considered before setting up the ideal program. Remember that at this age, most senior citizens have assorted health complications ranging from hypertension, diabetes to kidney failures. The body is particularly susceptible to accumulating fats and the metabolism is usually skewed.

The contemporary health and fitness approach, that is the approach of initiating bodybuilding training as a means to optimal health and physical fitness, requires that everyone remains active in the gym, regardless of age. The idea therefore, is to design a bodybuilding training regimen that counters these age-borne adversities and thus maintains the body at a prime state.

The special features of their training program

The programs for older adults must feature:

  • Aggressive weight loss strategies
  • Increased cardiovascular exercises for a healthy cardiovascular system and weight loss
  • Moderate intensity in weight exercises to stimulate muscle growth
  • Endurance training to strengthen the bones
  • Proper diet rich in minerals like iron and calcium
  • Reduced training frequency (Ideally at two days a week)
  • Reduced training duration (Ideally at 35-45 minutes)

Ideal Kinds of Exercises

There are particular bodybuilding exercises that must be incorporated in the training regimen for senior citizens. Remember that the exercises must be construed as intent on assisting the older adults regain or maintain their health and physical fitness. They should incorporate four distinct types of exercises namely:

  • Weight lifting exercises for strength (Maintain an intensity level between low and medium)
  • Balance exercises that stimulate physical fitness (Ideally done using free weights i.e. side leg raises)
  • Stretching exercises for flexibility
  • Endurance exercises that last longer but with a minimal intensity i.e. jogging, walking, swimming or riding a bicycle.

For these exercises, two workout sessions of 40 minutes each will be ideal. In most cases, a senior citizen is advised to contract a fitness trainer or at least to consult one regularly. This will ensure that his or her bodybuilding program is comprehensive, safe and beneficial.  That means that they can craft a workout schedule like the following:


  • Pre-workout warm up – 5 minutes
  • Endurance exercises – 15 Minutes
  • balance exercises for – 15 minutes
  • Post workout warm up – 5 minutes


  • Pre-workout warm up – 5 minutes
  • Stretching exercises – 15 Minutes
  • Weight exercises for – 15 minutes
  • Post workout warm up – 5 minutes

Two individuals cannot craft a similar bodybuilding regimen. Older adults must design their own program based on:

  • Age
  • Body strength
  • History in the gym
  • Medical status of health
  • Body fat ratio
  • Daily activity levels
  • Diet program
  • Diet supplementation


There are some particular issues that need to be considered even as the program takes off. Lets us regard these as safety tips that will assist senior citizensin deriving maximal benefits from bodybuilding training despite advance in age. Here they are:

  • Consult thephysician before  initiating any bodybuilding training and severally while on the program
  • The light activities should always begin a training session and the intensity should then increase gradually
  • Warm ups are a must before and after a training session
  • Keep the body well hydrated before, during and after workouts
  • Rest durations must be at least 72 hours long
  • Proper dressing and protective gear must always be worn while in the gym or on the track

Leave a Reply

Your email address will not be published. Required fields are marked *